Name: Playbook - Blair Epstein - W2/D4 Lower Body
Uploaded: 2024-01-06T13:34:05.573Z
Duration: 60 min
Description: W2/D4 Lower Body

LEG DAY!! Make sure you do a few warm up sets to find the correct weight for you. 

Remember, this is a progressive overload program. Try going up in weight in a few exercises for upper and lower body. 

Leave me a message to let me know how you did!

- Lowering your knee to the ground, making sure just your knee is touching
- Bring it back to the top and slowly lowering again 
- Complete all reps on one side before moving to the other leg

Smith Machine Skater Squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells past knees, press hips back while keeping a slightly bent knee
- Stand straight back up, stop before locking out knees
- Make sure we are hinging at the hips

Dumbbell deadlifts

Superset - Leg curl and RDL

- Pushing through your heels 
- You should be feeling this in posterior chain
- Making sure you are not locking your knees at the top, and the knees are coming all the way to your armpits

Leg Press - Feet Narrow and High

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
- 20 reps each side

Dumbbell Reverse Lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, and pulse 
- keep core tight and shoulders back

Dumbbell sumo squat

Superset - Reserve Lunges and Sumo Pulses

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back
- NO breaks on that last set of 50 or you have to add 5 reps

Barbell Hip Thrusts

W2/D4 Lower Body

Cheri

Yay - so excited to get this started.  Looking forward to building my strength.

Judy

W1/D1 Introduction

day 1 let’s goooooo. so excited to do this program with everyone!! just finished 🥵🥵🥵

Blair

Venessa

Such a good lower body workout! Pretty sure I won’t be able to walk tomorrow😅

Devon

W1/D1 Lower Body

W1/D2 Upper Body & Abs

W1/D3 ACTIVE REST DAY!

W1/D4 Lower Body

I did this a few days ago (forgot to press finish) and my triceps are still sore!! such a good workout!

Carolina

W1/D5 Upper Body and Core

W1/D6 ACTIVE REST DAY!

W1/D7 ACTIVE REST DAY!

Really hard - need to keep
Push - thanks for keeping me going!!

W2/D1 Lower Body

W2/D2 Upper Body & Abs

W2/D3 ACTIVE REST DAY!

W2/D5 Upper Body and Core

W2/D6 ACTIVE REST DAY!

W2/D7 ACTIVE REST DAY!

W3/D1 Lower Body

Love me a FANTASTIC upper body and ab workout! That was so hard…I will get there…thanks! This is a must-do!

W2/D4 Lower Body

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